How to train to exercise your body effectively!

1) Aerobic training variable speed long-distance running: 6000 meters - 8000 meters, 30-45 minutes, using fast and slow alternating methods, insist on it every day! (2) Anaerobic training (strength training) ps:

Times: Refers to the amount you can barely accomplish! (Choose the weight according to the number of times) 60-90 seconds rest between strength training sets, 90-120 seconds rest between movements, day 1 chest training, plank dumbbell bench press 10-12 (reps) x3 (set) plank barbell bench press 10-12 (reps) x3 (set) plank dumbbell bird 10-12 (times) x3 (set) standing dumbbell bird 10-12 (times) x3 (set) bent bird 10-12 (times) x3 (set) push-up 15-20 (times) x4 (set) Day 3 Shoulder.

Abdominal training: Standing dumbbell shoulder press 10-12 (reps) x3 (set) Standing dumbbell side press 10-12 (reps) x3 (set) Standing dumbbell front raise 10-12 (reps) x3 (set) Sit-ups + leg press 15-20 (reps) x6 (set) Sit-ups + sit-up leg press [Alternate training between the two, do 3 sets of each] Supine knee bend leg extension 15-20 (reps) x3 (set) [Increase difficulty: Hold the posture for 3 seconds or clip a light weight dumbbell between the ankle joints. Day 5 Back.

Upper limb training dumbbell one-arm row 8-12 (times) x4 (set) supine one-arm dumbbell press 8-12 (times) x4 (set) pull-ups 8-12 (times) x4 (set) dumbbell curl and neck back arm flexion and extension 8-12 (times) x4 (set) [two arms at the same time] standing posture back extension 8-12 (times) x4 (set) Day 7 Leg (lower limb) training barbell squat 8-10 (times) x3 (set) dumbbell scissors squat (lunge squat) 8-10 (times) x3 (sets) barbell scissors squat (lunge squat) 8-10 (times) x3 (sets) dumbbell lunge squat side-by-side press 8-10 (times) x3 (sets) dumbbell lunge squat and twist 8-10 (times) x3 (sets) single-leg dumbbell flexion and extension and curl 8-10 (times) x6 (sets) [alternate training of the two, do 3 sets of each].

It's good, it works great.

Strength training If you don't go to the gym, the most basic self-training is sit-ups, push-ups, and pull-ups There will definitely be no effect in a short period of time Fitness mainly depends on whether you can stick to it Long-term exercise will bring you a strong body Come on.

If you want some muscle or lines in a short period of time, it is recommended that you go to the gym, which is usually known by a trainer and can be practiced quickly.

If you practice it yourself, you can take a look at some fitness movements on the Internet or something, and you can't practice ...... blindly

Scientific exercise, a reasonable diet and your perseverance.

Find a fitness center and let the coach tailor a fitness plan and diet advice for you, and it's up to you later.

Scientific exercise, good rest, healthy diet. It's out.

Body practice is made up of several elements, including: body posture, which is the state of the body and its parts during exercise; The practice trajectory is the route of the body or a part of the body when practicing before hail; Practice time, which is the time required to complete the movement; Practice frequency, which is the number of repetitions of the action per unit of time; Exercise speed is the distance that the body or a part of the body is displaced in a unit of time; Strength is the ability of a part of the body to overcome resistance when completing a movement; The rhythm of the practice is the relationship between the strength of each part of the movement and the time interval. There are many types of physical exercises, which should be flexibly selected according to the actual situation.

Commonly used classifications are: classification according to basic activity ability; Classified by physical fitness; Classification by human anatomy; Categorized by the technical structure of the physical exercises. Although the above classifications have their own characteristics, they are interrelated and can be used in combination.

In addition, other classifications are available as needed.

Ways to get a quick workout include:

1. Running: Running 2000-5000 meters every day can greatly improve the tolerance of the body's cardiopulmonary function.

At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump:

Standing long jump day is divided into 3 groups in the morning, noon and evening.

Doing 25-50 pieces per group is the fastest way to train the leg muscles and lengthen the muscles of the whole body.

2. Push-ups.

Push-ups are suitable for friends who have a certain strength base, and each time you do it, you should try to straighten your body as much as possible.

In particular, the legs and waist should not be bent, do at least 1 set of 20-50 pieces per day.

It's a great way to build muscle and strength in your arms.

3. Sit-ups.

Sit-ups are one of the common ways to train your abs and don't take up space.

It is also very suitable for doing at home, and it is recommended to do more than 30 sit-ups at a time.

4. Dumbbells. Friends who want to exercise their biceps can try dumbbells, which are lifted by the arm.

Strengthen local muscles, at least 50 at a time.

in order to effectively strengthen the shape of the muscles.

5. Swimming. Swimming is more effective and faster than running to build muscles, and the muscles will be more slender and beautiful.

Note: Exercise is important to persist and persevere, in order to exercise a healthy body as soon as possible.

Go to the gym and work out for 2 hours.

Stick to it every day.

Exercise, push-ups, sit-ups.

First of all, you have to understand your physical state, your muscles, fat, bones, do a body analysis, so that you will feel that you have to do it, the method is not the same for everyone, there are suitable for you, by the unsuitable for you, make your own training plan, and sometimes eat some foods that will help you and tonic breakfast: a small amount of beef or chicken 1 egg and 3 egg whites (boiled in plain water) 1 apple lunch 200 grams of beef or chicken Fat-free or low-fat Milk (skim milk powder is sold in supermarkets) 3 egg whites A few vegetables If you have the conditions at night, eat some shrimp. Eat some bananas while exercising.

It is not easy to exercise for more than two hours a day, generally 40-60 minutes at a time, and two to three groups a day is appropriate! On the first day, train the upper muscles and lay 100 supine birds (do it in groups, preferably in a group of 20). 200 wide-arm push-ups with high feet (do it in groups, preferably in groups of 20).

On the second day, exercise the abdominal muscles 200 sit-ups (do it in groups, preferably in a group of 20). Do 100 in a group (do it in groups, preferably in a group of 20 leg exercises on the 3rd day, and squats 200 (do it in groups, preferably in a group of 20). Climb stairs to sore legs.

On the 4th day, go for a run, exercise the muscles of the whole body, and put them together to make the muscles look more natural. Pay attention to the swing arm. Then speed run exercises.

Day 5 does Day 1. Day 6 does Day 2. Day 7 only climb stairs (slightly) and rest.

First of all, you have to eat well and eat well. Eating smaller, more frequent meals and exercising properly are conducive to rapid muscle growth. Make a scientific plan based on your free time. But it must be put into action, and it must be consistent. I wish you a speedy and strong body.

Wake up early every day to run, and if you start running, start from less to more, and warm up before running. Practice skipping rope every day, it is best to be able to bear weights, in this way, it can make your body reach a certain level It should be noted that do not exercise when the air is bad, which is not good for your upper respiratory tract, and there is that people in good health are not good for their health to exercise in the woods, and people with poor health are good for exercising in the woods, which is also what I saw on TV, a sports enthusiast said!

Walking at a moderate pace for an hour a day, preferably in the afternoon, or evening, and the easiest form of exercise is often the best.

Exercise regularly and don't eat too much.

If there are horizontal bars and parallel bars around, it is good to insist on doing pull-ups and parallel bars reclining arms every day. And stick to doing push-ups every night, adding or subtracting one a day, if you can do it for two months.

Arrange the amount of exercise reasonably.

The arrangement of exercise is one of the important links of scientific exercise. It has been proven that emaciated people should be given a moderate amount of exercise (heart rate between 130 and 160 beats per minute) of aerobic exercise, and a moderate load of equipment (50 to 80 of maximum muscle strength) is preferred. The schedule can be practiced 3 times a week (1 time every other day) for 1 1 and a half hours each time.

Practice 8 10 movements each time, and do 3 to 4 sets of each movement. This is done by contracting quickly, pausing slightly, and stretching slowly. Do a set of movements continuously for about 60 seconds, with an interval of 20 60 seconds between sets and an interval of 1 2 minutes for each movement.

In general, each set should be able to complete 8 to 15 reps in a row.

Lay the groundwork. In the initial stage (2 to 3 months), it is best for people who are emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement technique correctly and systematically and improve their physical fitness in an all-round way. Special attention should be paid to the exercise of muscle strength and endurance, and gradually improve the body's adaptability, so as to lay a good foundation for future exercise.

Focused and targeted training.

After 2 to 3 months of exercise, the emaciated person will have a significant increase in physical strength and more energy than before. At this time, you should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps muscles, and the amount of exercise should be adjusted at any time. In addition, the muscles of the same part can be exercised with different movements and different equipment.

In general, the exercises are changed once every month and a half to two months. In addition, when exercising, the spirit (mind) should be concentrated on the part of the exercise, and avoid talking and laughing, listening, etc. In this way, if you persist for another six months to a year, your body shape will change significantly.

Practice less on other subjects.

When emaciated people do bodybuilding exercises, it is best to participate in less exercise in other sports, especially endurance sports, such as long-distance running, playing football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and they will become thinner and thinner the more they exercise.

Eat a reasonable diet. Only when the energy intake is greater than the energy expended can a person become fat. Therefore, the dietary allocation of the emaciated person must be reasonable and varied, and should not be picky. In addition to eating meat, eggs, poultry, etc., which are rich in animal protein, we should also eat more soy products, red beans, lilies, vegetables, melons and fruits.

As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercises, you can become strong in a short period of time.

Be steadfast in your faith and persevere.

Thin people want to make the body shape from thin to strong, not a matter of one or two days, a month or two, want to "eat a fat man" practice method is not good, because the exercise method is not right, the effect is not obvious and lose confidence is not good, only firm confidence in victory, be prepared to endure hardships, with high emotions for scientific, planned, unremitting exercise, in order to achieve the final success.

Exercise and eat more.